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Fitness & Workouts

Lauren Drain Kagan Shows Off Shredded Abs and Reveals Her Hip Exercises

Here is everything you need to know about her diet and exercise habits.

Leah Groth
By Leah GrothMar 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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laurendrainfit/Instagram
Leah Groth
By Leah GrothMar 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Lauren Drain Kagan is heating up social media with her shredded abs! In a new social media post, the fitness influencer and trainer, who boasts over 3.8 million followers on Instagram, flaunts her amazing figure. “Uruguay was a dreammmmm 🇺🇾 Who’s ready to work on their summer bod already?” she captioned the post. She also shared a video revealing one of the exercises responsible for her fantastic figure. Here is the exercise – and everything you need to know about her approach to diet and exercise.

Exercising for Mental Health

Lauren, who famously escaped the Westboro Bible Baptist Church after growing up in it, is open about her experiences and claims that exercise helped heal her. “It was very therapeutic,” she told Fox News. “There were times in my life where I experienced a lot of anxiety and depression. For me, it was an amazing outlet. … I got my confidence from fitness and it’s really empowering. … As a nurse, I saw people at the bedside needing heart transplants, open-heart surgery. I really wanted to get on the preventative side of health care. And I just love empowering others.”

Quick Body Transformation

Lauren_Drain_Kagan_laurendrainfit3laurendrainfit/Instagram

Lauren first transformed her body in 2014 over a 14-week period. She takes a get-fit-fast approach. “I signed up for my first WBFF (World Beauty Fitness & Fashion) show and trained my ass off - literally. Remember, competition prep is not the same as normal training. I was able to cut through all my excess fat, which revealed the muscle definition I had underneath. I went from 135+ lbs to about 122 lbs,” she says on her website. “Since then, I've worked to build more muscle mass in all the ‘right’ places, becoming stronger, healthier, and happier in the process. The booty and legs you see now are not genetic blessings or surgical projects, they’re the product of hard work. I see girls on social media time and time again calling themselves fitness models, fit chicks, etc… when in reality, most of them were blessed at birth when they won the genetic lottery.”

RELATED:4 Foods That Secretly Are Adding HUNDREDS More Calories Than You Think

80/20 Eating Plan

Lauren eats healthy most of the time, abiding by the 80/20 diet plan. “I don't diet - I live an 80/20 lifestyle. Healthy eating 80% of the time and indulge in more fun foods the other 20%. I eat 4-5 meals a day anywhere from 1600-2400 cal depending on my training levels & body goals. Starvation & crash diets are not a solution,” she wrote in a Facebook post.

Hiking

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Lauren is an avid hiker. “Hiking is one of the best ways to get exercise. No matter what type of trail you find yourself on, hiking is a great whole-body workout—from head to toe and everything in between,” says the National Parks Service.

RELATED:I Lost 40 Pounds, and Here Is Everything I Ate in Day

Hip Thrusters

In her Instagram video, Lauren shows off some serious strength, doing 315-pound hip thrusters a total of three times. The move is great for your core and your upper legs.

💪🔥Body Booster: If you eat healthy 80 percent of the time and allow yourself a little bit of cheating, you can lose weight without depriving yourself.

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Fitness & Workouts

Lauren Drain Kagan Shows Off Shredded Abs and Reveals Her Hip Exercises

Lauren_Drain_Kagan_laurendrainfit1
laurendrainfit/Instagram
Leah Groth
By Leah GrothMar 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback

Lauren Drain Kagan is heating up social media with her shredded abs! In a new social media post, the fitness influencer and trainer, who boasts over 3.8 million followers on Instagram, flaunts her amazing figure. “Uruguay was a dreammmmm 🇺🇾 Who’s ready to work on their summer bod already?” she captioned the post. She also shared a video revealing one of the exercises responsible for her fantastic figure. Here is the exercise – and everything you need to know about her approach to diet and exercise.

Exercising for Mental Health

Lauren, who famously escaped the Westboro Bible Baptist Church after growing up in it, is open about her experiences and claims that exercise helped heal her. “It was very therapeutic,” she told Fox News. “There were times in my life where I experienced a lot of anxiety and depression. For me, it was an amazing outlet. … I got my confidence from fitness and it’s really empowering. … As a nurse, I saw people at the bedside needing heart transplants, open-heart surgery. I really wanted to get on the preventative side of health care. And I just love empowering others.”

Quick Body Transformation

Lauren_Drain_Kagan_laurendrainfit3laurendrainfit/Instagram

Lauren first transformed her body in 2014 over a 14-week period. She takes a get-fit-fast approach. “I signed up for my first WBFF (World Beauty Fitness & Fashion) show and trained my ass off - literally. Remember, competition prep is not the same as normal training. I was able to cut through all my excess fat, which revealed the muscle definition I had underneath. I went from 135+ lbs to about 122 lbs,” she says on her website. “Since then, I've worked to build more muscle mass in all the ‘right’ places, becoming stronger, healthier, and happier in the process. The booty and legs you see now are not genetic blessings or surgical projects, they’re the product of hard work. I see girls on social media time and time again calling themselves fitness models, fit chicks, etc… when in reality, most of them were blessed at birth when they won the genetic lottery.”

RELATED:4 Foods That Secretly Are Adding HUNDREDS More Calories Than You Think

80/20 Eating Plan

Lauren eats healthy most of the time, abiding by the 80/20 diet plan. “I don't diet - I live an 80/20 lifestyle. Healthy eating 80% of the time and indulge in more fun foods the other 20%. I eat 4-5 meals a day anywhere from 1600-2400 cal depending on my training levels & body goals. Starvation & crash diets are not a solution,” she wrote in a Facebook post.

Hiking

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Lauren is an avid hiker. “Hiking is one of the best ways to get exercise. No matter what type of trail you find yourself on, hiking is a great whole-body workout—from head to toe and everything in between,” says the National Parks Service.

RELATED:I Lost 40 Pounds, and Here Is Everything I Ate in Day

Hip Thrusters

In her Instagram video, Lauren shows off some serious strength, doing 315-pound hip thrusters a total of three times. The move is great for your core and your upper legs.

💪🔥Body Booster: If you eat healthy 80 percent of the time and allow yourself a little bit of cheating, you can lose weight without depriving yourself.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

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Leah Groth
By Leah GrothJan 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.

She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

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Leah Groth
By Leah GrothAug 03, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Krissy Cela Shares Her Workout For a Chiseled Midsection

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Leah Groth
By Leah GrothJul 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.

This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

Krissy_Cela3krissycela/Instagram

Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

Krissy_Cela4krissycela/Instagram

“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

Fitness & Workouts

I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

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Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothDec 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Woman Walked 20,000 Steps a Day: 6 Benefits

Erin Giles
Copyright Erin Giles/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

Why She Started This Crazy Challenge

Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Challenge: 20,000 Steps Every Day

A fitness girl is looking at her smart watch to see how many steps she has been taking, as well as her pulse rate.

Shutterstock

Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

Her Daily Walking Schedule

Woman exercise walking in the park listening to music with headphone​She Recommends Three 10-Minute Walks Per DayShutterstock

My strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

Benefit 1: Physical Transformation

African american woman measuring waist with yellow tape close up.Shutterstock/Andrii Kobryn

The physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

When Simple Works Better Than Hard

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitness​Do Low Intensity CardioShutterstock

These physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

Benefit 2: Mood Enhancement

Sunny beautiful picture of young cheerful girl holding hands up in air and looking at sunrise or sunset. Stand alone among field of sunflowers. Enjoy moment​There Are So Many Health Benefits of WalkingShutterstock

Perhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

From "Have to" to "Want to"

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.​Habit StackingShutterstock

"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.

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Benefit 3: Connection With Nature

beautiful young girl walking in forest in running clothes standing on log​Do Shorter Walks More FrequentlyShutterstock

An unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

Seeing With New Eyes

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This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

Benefit 4: Community Building

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The challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.

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Better Relationships Through Walking

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Walking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

Benefit 5: Improved Digestion

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The digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

That Embarrassing Moment...

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She learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

Benefit 6: Overcoming Psychological Barriers

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Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.

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Facing My Childhood Fears

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"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

Movement Creates Breakthroughs

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This breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

Tips For Your Own Walking Journey

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"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

Beat The Heat

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For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

Mix Up Your Terrain

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To maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.

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The Science-Backed Benefits

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Beyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

Walking vs. HIIT For Hormones

Portrait, morning and walk with woman, smile and fitness with sunshine, workout and nature. Face, person and runner with healthy routine, lens flare and vacation with exercise, warm up and trainingTop 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstock

For hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

It's Now Part Of My Life

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What began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

Your First Step Forward

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Whether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.

Nutrition & Diet

3 High-Protein, Low-Carb Meals That Helped This Woman Drop 40 Pounds

Dr. Annie Lampella KetoFocus
Copyright KetoFocus/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all hit that frustrating weight loss plateau where nothing seems to work anymore. For Dr. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years and founder of the KetoFocus Channel with more than 600,000 subscribers, the breakthrough came from a surprisingly simple adjustment. "I've slimmed down a little bit over the last year because I've been doing something different. I've been eating more protein," Annie explains. By maintaining her low-carb approach but strategically increasing her protein intake, she finally dropped those stubborn 40 pounds. Discover the exact meals that made the difference in her daily routine and could help you break through your own plateau, too.

Why I Ditched Intermittent Fasting

Annie no longer practices intermittent fasting, recognizing its limitations for her new nutritional approach. "I no longer skip breakfast because, with the amount of protein that my body needs, it's really hard to get that in with just one or two meals," she shares. Instead, she prepares convenient, protein-packed egg bites that can be easily reheated throughout the week.

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Breakfast: Easy Egg Bites You Can Make Ahead

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The simple recipe combines a dozen eggs, salami (though Annie notes deli ham or pepperoni works excellently too), feta cheese, and salt. After spraying the muffin tin with avocado oil, she layers each cavity with salami, cracks an egg into each one, seasons with salt, and tops with crumbled feta before baking at 400°F for about 15 minutes.

"Each one of these has around 10 grams of protein. So if I have three, I'm getting 31 grams of protein," Annie points out. She pairs them with a latte made from macadamia nut milk to refuel after her morning workout while keeping her satisfied through her computer work session.

The Magic Number: 30 Grams Per Meal

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"It's important for me to get at least 30 grams of protein in each meal, ideally around 30 to 50 grams," Annie says, "because that's what keeps me satisfied so I'm not hungry and not snacking in between meals." This protein target has been crucial to her 40-pound weight loss success and helps fuel her five-days-a-week weight training routine.

Lunch: That Fancy Chopped Salad Everyone's Making

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For her midday meal, Annie creates a trendy Instagram-inspired Italian chopped salad that delivers both nutrients and substantial protein. "Salads are a great way to sneak in a variety of veggies and make the most nutrient impact," she explains.

Eat The Rainbow (With Plenty of Protein)

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Her colorful creation includes lettuce, tomato, cucumber, roasted red pepper, kalamata olives, and plenty of salami for protein. The salad gets tossed with a simple homemade vinaigrette of olive oil, red wine vinegar, Dijon mustard, oregano, red pepper flakes, and a pinch of salt.

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Why This Salad Actually Fills You Up

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Annie values the volume that salads provide through water and fiber, which helps fill her up alongside the protein. "This salad has a lot of water and fiber. And that's also going to help fill me up fast," she notes. Combined with adequate protein, this approach helps her stay full until dinner without snacking.

Dinner: A Pasta Night That Won't Derail Your Progress

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian food​Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock

Annie's dinner showcases how her high-protein approach can work for the whole family. She prepares a creamy chicken pasta dish using a special low-carb pasta that packs a serious protein punch.

The Secret Ingredient: Lupin Bean Pasta

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"I'm using my favorite protein packed, low carb, gluten-free pasta. Each serving has 20 grams of protein and 15 grams of fiber," Annie explains. Made from lupin beans rather than wheat, this pasta provides significant protein while remaining gluten-free and cooks faster than traditional pasta.

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When Recipes Go Wrong: Quick Fixes

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

The dish combines red onion, mushrooms, cream cheese, roasted garlic, and cooked chicken, creating a family-friendly meal that still meets her protein goals. When the original recipe didn't turn out as planned, Annie adapted by adding chicken broth and heavy cream to create a creamier sauce. "Casseroles like this one, my whole family tends to enjoy," she notes, suggesting pairing it with steamed broccoli or a side salad for a complete meal.

It's Not Just About Weight Loss

Bathroom scale on white background. Weight loss concept. Weight control by floor scale​Weigh Yourself DailyShutterstock

Throughout her day of eating, Annie consistently aims for 30-50 grams of protein per meal, which has been key to her 40-pound weight loss. As she lifts weights five days a week, she needs sufficient protein not just to maintain muscle but to build it as well. "As you get older, it's harder to build and maintain muscle," Annie points out, "and it's muscle and strong bones that helps keep you from getting injuries that affect mobility late in life."

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Think About Your Future Self

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Her preventative approach focuses on avoiding common age-related issues like hip and knee replacements and shoulder injuries by prioritizing protein now. "I'm trying to avoid hip and knee replacements and shoulder injuries later in life. And those are all common as you get older. So prevention needs to happen for me as early as possible," she shares.


With these three protein-focused meals forming the backbone of her daily nutrition, Annie has found the sweet spot that supports her fitness goals while helping her shed those 40 pounds without giving up her low-carb lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

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